Elbow Lift to Prayer Push

Instructions

1
Stand with feet hip-width apart, barefoot on the ground with neutral spine and upright posture. Keep your core engaged throughout the movement.
2
Bring both hands to chest height with palms facing inward, elbows bent at approximately 90 degrees. Position hands at chest level in preparation for the clapping motion.
3
Extend arms outward and slightly upward, opening the chest while maintaining control. Elbows remain slightly bent to prevent hyperextension. This is the eccentric lengthening phase where pectoralis major is stretched.
4
Explosively drive hands together across the midline of the body with a clapping motion, bringing palms together in front of the chest. Return to starting position with hands at chest level with control. The pectoralis major contracts concentrically during this phase.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Focusing on the Elbow Lift to Prayer Push allows you to target the Pectoralis Major with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Shoulders stability and proprioception during heavy loads.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the Elbow Lift to Prayer Push for 3-4 seconds to drastically increase time under tension.

Beginner Tips

If you are new to the Elbow Lift to Prayer Push , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions